Magnesium - The Invaluable Mineral

Magnesium is a macro mineral that is present in large amounts in our body; about 25 grams in the body of an adult. It is the fourth most abundant mineral in our body.

It can also be called an electrolyte as it is lost in our sweat, the same way as, potassium, sodium, chloride etc are lost.

Magnesium is required in the performance of over 300 biochemical reactions in our body. Over 300 different enzymes need magnesium to carry out their functions.

Our bones contain about 60-65% magnesium while the muscles about 25% with about 6-7% being there in the cells. Just about 1% of magnesium is present in our blood. This is why a blood test for magnesium does not reflect correctly the levels of magnesium in the body. Most times, the serum levels show magnesium in normal limits and hence give a false report of the amount of magnesium in the body.

Magnesium helps in the production and use of energy, production of hormones that are vital to performance, controls important body functions and helps in the proper contraction and relaxation of muscles.

The importance of magnesium can also be realized from the fact that a deficiency of magnesium causes low blood calcium and low potassium.

The heart, kidneys, liver, nervous system, endocrine system, muscles, digestive system and brain, all need magnesium to function properly. It is, therefore, natural to conclude that magnesium, plays a vital role in preventing diseases and conditions that we encounter everyday, either by hearing about it or experiencing it ourselves.

Magnesium converts Vitamin D into its active form so that calcium can be absorbed. It is also needed for metabolism of calcium and also regulates calcium transportation.

Calcium controls contractions while magnesium controls relaxation of the muscles. Also, though magnesium is needed by the body to absorb calcium, it also competes with calcium to get itself absorbed. Hence, it is critical to keep both calcium and magnesium levels optimum in the body.

Magnesium is not made in the body and hence the importance of getting it from our diet or supplementation becomes all the more necessary. It needs to be stressed here that magnesium deficiency is widespread and therefore it is necessary to realize the importance of maintaining optimum magnesium levels in our body.

Out of the very many diseases and conditions that magnesium deficiency affects, I list here 12 of them that are very common and their relation to magnesium.

1. Magnesium And Weight Loss

Magnesium is necessary for the metabolism of the B complex vitamins. These vitamins are needed for making enzymes and again magnesium is also needed to activate the enzymes needed that control digestion, absorption and utilization of proteins, carbohydrates and fats.

When magnesium is deficient proper assimilation of nutrients is hampered, leading to overeating and obesity. Overeating is also the result of the body craving the nutrients that it misses. However overeating of the wrong foods causes intake of more calories and hence gain in weight.

Processed foods, as an example are the cause of obesity as they fall short of the necessary nutrients while being high in calories, both of which lead to increase in weight.

When the levels of magnesium are optimum, proper metabolism of the B complex vitamins is ensured. This gives a feeling of fullness, controls overeating and weight gain. The increased energy production (because of the right amount of magnesium in the body), helps to increase body activity too and aids in weight loss.

Also, as magnesium helps in the absorption of glucose into the cells for energy production it prevents glucose levels to rise and get stored as fat.

Calcium and Magnesium for Osteoporosis

2. Osteoporosis And Magnesium

A study published in the Journal Of The American Geriatric Society( November Vol 53, No11,pp 1875-1880) on aged 70 to 79 year old volunteers, showed that a higher intake of magnesium increased the bone mineral density in men and women.

Magnesium has also been shown to help in calcium metabolism and maintaining proper calcium balance in the body.

Magnesium And Depression

3. Magnesium And Depression

Magnesium helps in the production and maintaining the function of serotonin, the chemical that gives the 'feel good' feeling.

A deficiency of magnesium can cause an increase in anxiety and depression and accompanying nervous symptoms.

Fibromyalgia is not a disease but a syndrome, a collection of symptoms. There is widespread pain and tenderness of joints. Sleep disturbances are frequent leading to constant tiredness or fatigue that does not go away with rest.

Magnesium levels need to be optimum at all times. This becomes all the more critical in pregnancy; in fact they have to be optimum even before birth. Magnesium prevents premature contractions, reduces risk of the growing foetus from suffering cerebral palsy and sudden infant death syndrome.

Magnesium sulphate has been a treatment of choice to prevent pre eclampsia and eclampsia; a toxemia of pregnancy.

A limit of 350 mg of magnesium has been advised for pregnant women. Pregnant women should however consult their doctor before starting magnesium supplementation.

6. Magnesium For Migraine

Stress can result in tension headaches leading to tightening of the neck muscles and scalp muscles. Magnesium helps in relaxing these tension headaches and also migraine by:

relaxing the blood the blood vessels helping them to enlarge thus reducing the contractions and spasms that cause migraine.

balancing the brain neurotransmitters.

preventing build up of lactic acid, by relaxing muscles which also reduces pain.

preventing excessive clumping of platelets which form tiny clots that can block the blood vessels and lead to painful conditions.

7. Magnesium For Constipation

Magnesium sulphate due to its osmotic effect in the intestines, pulls water from the other tissues, into the intestines and stimulates peristalsis to relieve constipation. This study was published in the Magnesium Research Magazine, 1996 issue.

Magnesium citrate has the same laxative effect and clears the bowels in a couple of hours.

It also improves the response of the bronchi to methacholine, the chemical that causes the constriction of the bronchi.

9. Magnesium And Obesity

Magnesium regulates the nervous system. When magnesium is deficient, the nervous system gets over stimulated causing stress.

Stress causes release of adrenaline and cortisol. Excess of these are known to cause weight gain and obesity apart from other health issues.

To prevent stress, optimum levels of magnesium are very necessary.

Magnesium And Diabetes

10. Magnesium For Diabetes

Diabetes results from either insufficient production of insulin or inefficient use of insulin. A deficiency of magnesium causes insulin and glucose levels to rise in the blood. The excess glucose gets stored as fat as magnesium that is needed to push this glucose into the cells for energy production, is found wanting.

Excess of insulin and glucose leads to diabetes especially type 2 diabetes. Frequently, low levels of magnesium are seen in those with type 2 diabetes.

11. Magnesium For Arthritis

Calcitonin is a hormone that promotes the deposition of calcium into the bones and teeth while at the same time preventing the deposition of calcium in the joints and other soft tissues.

The production of calcitonin is stimulated by magnesium. An absence of magnesium prevents any calcium from being deposited in bones and teeth. It has been found that those with decaying teeth and osteoporosis have low levels of magnesium in their bones & teeth.

In arthritic conditions excess calcium is found in the joints but not sufficient in the bones. So when magnesium is supplemented, the calcitonin so produced removes calcium from the joints and deposits in the bones.

Magnesium balances the hormones; hormonal imbalance is one cause of acne. Magnesium also reduces stress and is anti inflammatory in action. It also cures constipation which again is one of the causes of acne.

Magnesium citrate removes water from skin & tissues. Therefore, in those with oily skin it reduces excess moisture.

For treating acne, it is better to 1 part magnesium and 2 parts calcium and take this with vitamin C to make it more bio available.

Some Health Problems Due To Magnesium Deficiency

Heart Disease

Diabetes

High BP

Osteoporosis

Kidney Stones

Irregular Heart Beat

Seizures

Arthritis

Asthma

Fibromyalgia

Some General Symptoms Of Magnesium Deficiency

Headaches

Lack Of Appetite

Constipation

Muscle Cramps

Chronic Pain (Back Pain/Muscular Pain)

Depression

Fatigue

Sleep Problems

Anxiety

Obesity

Some Magnesium Facts

Cooking & processing destroys magnesium even in high magnesium foods.

Processing of foods like grains removes 80-97% magnesium, of oils and sugar removes all magnesium.

Benefits Of Magnesium Supplements

The fact that magnesium is a part of hundreds of functions and also that the majority of the human population consumes a diet that is deficient in magnesium (according to a report by the WHO), it becomes imperative that magnesium supplementation is resorted to.

The benefits of magnesium supplements and their different types are:

Oral Supplements

As these supplements have to pass through the digestive tract they have varying degrees of absorption from 4 to 50%.

Magnesium aspartate and magnesium glutamate are best avoided as they break down into neurotransmitters aspartic acid & glutamic acid respectively. These acids if not bound to other amino acids become toxic.

Amino Acid Magnesium Chelates

In these magnesium is bonded to an amino acid like magnesium glycinate, magnesium lysinate, magnesium taurate etc. They are the most expensive type of magnesium salts. They are easily absorbed by the body.

Topical or Transdermal Magnesium

This form of magnesium is applied to the skin and it gets absorbed directly into the cells.This is the best form of magnesium supplementation for those who suffer side effects with the oral one.

Topical magnesium is of 4 types :

Magnesium oil - A solution of magnesium chloride and water.

Magnesium gel- mainly used for massage. It contains a compound called glide that provides the gliding ability to the gel.

Magnesium bath flakes or Epsom Salt- used for mixing in the bathwater.

Magnesium lotion or cream - for those with sensitive skin, since it has a loe concentration of magnesium.

The benefits of magnesium supplements are that they provide a safe and effective way to ensure adequate intake of magnesium.

The organic salt chelate, that is, magnesium citrate powder is the best for general use and is cheap and readily absorbed.

Choose the supplement that suits you best in terms of convenience, bio availability and absence of side effects.

The information provided in this hub is not a substitute for professional medical advice. Please consult your physician, or health care provider before taking any home remedies, supplements or starting a new health regime.

Comments

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sending

Leeana

3 years ago

Dear Rajan

I have been looking for a magnesium supplement in India as well. I suffer from insomnia for a very long time. Can you please tell which magnesium supplements would help me please.

Gopika

3 years ago

Hi what are the good magnesium supplements available in India?

Rithesh

3 years ago

Dear Rajan,

Can you please suggest some good magnesium supplements available in India?

I have been searching extensively but unable to find.

paramjitsingh auluck

4 years ago

mr.jolly

its a wonderful and very useful infirmation , I have all the regards for you

Ilona

5 years agofrom Ohio

Very thorough lineup of Magnesium facts.

AUTHOR

Rajan Singh Jolly

5 years agofrom From Mumbai, presently in Jalandhar,INDIA.

Thanks, Lwelch.

Lwelch

5 years ago

Thank you for the citation list! It is a rare find around here.

Dee aka Nonna

5 years ago

This is great information. It will be a great "future" reference because it contains all the information one needs for almost anything they may be looking for. I know I will come back to it again and again. Voted up and useful.

Bill De Giulio

5 years agofrom Massachusetts

Hey rajan. I must have missed this one many months ago. Very interesting and great information to know. I was not aware of the symptoms of having magnesium deficiency. I am going to try a supplement if my doctor thinks it will be okay. Great job.

Susan Ream

5 years agofrom Michigan

This article is absolutely tops. I hope you got an editor's choice award on this. So complete! I am into health and I do tons of research - you taught me many new things about the needs for sufficient magnesium in the body. It was GREAT that you included the daily suggested amounts for each age group too.

Thanks so much for this great information. I'm sharing it on my FB 'Mekenzie's World' page and all over. Voted Up +++

Mekenzie

Tom Schumacher

5 years agofrom Huntington Beach, CA

Excellent hub! Lots of useful information regarding the many benefits of magnesium - great layout, appreciate the videos, and even enjoyed reviewing references. Voted up!

AUTHOR

Rajan Singh Jolly

6 years agofrom From Mumbai, presently in Jalandhar,INDIA.

Hi Thelma,

That is a wonderful addition to this hub. Thanks for sharing your personal experience. I appreciate the read, vote and sharing.

Thelma Alberts

6 years agofrom Germany and Philippines

Wow! This is a perfect hub for me. Loads of informations for us all. Magnesium suplement really relaxes the muscles and ease pain. When I was doing 3 0r more massages a day, I surely took magnesium tablet before going to bed to make me relaxed and I had a good night sleep.

Voted this up and shared;-)

AUTHOR

Rajan Singh Jolly

6 years agofrom From Mumbai, presently in Jalandhar,INDIA.

I'm glad you like the info Harsha. Thanks for reading.

Harsha Vardhana R

6 years agofrom Bangalore

Great information on magnesium. Thank you, Rajan!

After reading the book "The Magnesium Miracle", I started looking at my diet carefully.

For mg deficiency, is there any simple medical test? Chocolate craving seems to be one of the indication.

Separating the intake of magnesium and calcium - a very valuable tip.

UP!

AUTHOR

Rajan Singh Jolly

6 years agofrom From Mumbai, presently in Jalandhar,INDIA.

@ Peggy - the importance of magnesium in our diet and the fact that magnesium deficiency is much more prevalent than realized prompted me to put this hub and the facts together. I'm glad to be appreciated. Thanks and for the votes and sharing too.

@ Pamela - I'm glad you could find some useful things in this hub, that will be beneficial to you. Appreciate you coming by, voting and sharing.

@ Veronika - You are absolutely right. Both calcium and magnesium compete for absorption so that having one sometime after the other solves this issue. I appreciate your sharing your personal experiences. Also thanks for the votes and sharing.

Veronica Roberts

6 years agofrom Ohio, USA

Very good info. I take magnesium daily. One thing that I've learned is that magnesium sould not be taken w/ calcium, but about an hour apart- for maximum absorption.

I drink Calm when I need magnesium at a more concentrated level. I swear by magnesium. It helped tremendously during pregnancy and labor!

I recommend magnesium flakes (bath soak) for relaxation after a long day at work, or to ease aches from anything elsr. :)

Up, useful, & shared! :)

Pamela Dapples

6 years agofrom Just Arizona Now

Another fantastic hub, rajan jolly! I needed this one as a reminder. And it's full of additional information I didn't know. Thanks, too, for including a list of foods we can find magnesium in.

Voting up, awesome, useful and sharing.

Peggy Woods

6 years agofrom Houston, Texas

Hi Rajan,

You covered the subject of Magnesium from "A" to "Z" including the health benefits, the symptoms showing a lack of Magnesium in our diets, the supplements and also the foods in which it can be derived along with a long list of your references. This is an amazing and informative hub which I intend to share. Thanks for all of your hard work on assembling all this information. Many votes up! When we were growing up my mother always sprinkled a little wheat germ over our cereals and bananas were regularly consumed. Just a little insurance...so to speak along with a daily multivitamin.

AUTHOR

Rajan Singh Jolly

6 years agofrom From Mumbai, presently in Jalandhar,INDIA.

Thanks TT for your visit and compliments.

Terrye Toombs

6 years agofrom Somewhere between Heaven and Hell without a road map.

Rajan, great info on everything related to magnesium! Keep up with these great hubs. Thank you for sharing your knowledge and research!

AUTHOR

Rajan Singh Jolly

6 years agofrom From Mumbai, presently in Jalandhar,INDIA.

Hi Sueswan,

This is a perfect combination for a supplement as all the 3 are interdependent on one another for absorption and assimilation of each other as well as other nutrients.

Magnesium is definitely a very important requirement for our health since it is involved in hundreds of reactions and as it is needed by so many body organs & systems.

Thanks for taking time to read and comment. Have a great day.

AUTHOR

Rajan Singh Jolly

6 years agofrom From Mumbai, presently in Jalandhar,INDIA.

DDE, thanks for visiting. Glad you found it useful.

Sueswan

6 years ago

Hi Rajan

I found it fascinating that over 300 different enzymes need magnesium to carry out their functions.

I take a Coral Calcium supplement that consists of calcium, magnesium and vitamin D. The recommended dose is 2 or 3 capsules a day but I only take one a day. After reading your very informative hub I realize that I need more magnesium in my diet,

Voted up and awesome.

Wishing you a great week. :)

Devika Primić

6 years agofrom Dubrovnik, Croatia

Great Work here!! Voted Up!! Magnesium is very important for us

AUTHOR

Rajan Singh Jolly

6 years agofrom From Mumbai, presently in Jalandhar,INDIA.

Thank you Eddy for reading. You have a great weekend too!

Eiddwen

6 years agofrom Wales

Well informed,interesting and useful.

Thank you for sharing a hub which I am sure many will benefit from reading.

Here's to so many more to share and enjoy your weekend..

Eddy.

AUTHOR

Rajan Singh Jolly

6 years agofrom From Mumbai, presently in Jalandhar,INDIA.

You are right Susie, not many are aware of the immense benefits of magnesium which is too commonly the cause of many problems that could be cured just by addition of this mineral.

Thank you for sparing time to read and comment.

Susan

6 years agofrom Northern California

Magnesium is so important and not enough people know about this all too common deficiency. This is probably one of the best health related hubs I have read so far. Well researched and clearly laid out. Good job!

AUTHOR

Rajan Singh Jolly

6 years agofrom From Mumbai, presently in Jalandhar,INDIA.

@ Ruchira - thanks for the visit and compliments. Appreciate the sharing.

@ samnashy - thank you very much.

@ Gypsy - thanks for the fine compliments. I do hope you keep well always. Thanks for visiting and sharing.

AUTHOR

Rajan Singh Jolly

6 years agofrom From Mumbai, presently in Jalandhar,INDIA.

@ Rich - doctors are very busy these days so we might as well help! I'm sure eating right would something our body would be glad for. Happy to provide you with useful info. Thanks for reading and appreciating.

@ Aurelio - My friend I do not advocate taking anything. I just offer information. The choice is the reader's. Thanks for reading this work and sharing.

@ Kate - thank you very much.

@ dinkan - thanks for readin , appreciating and sharing.

Gypsy Rose Lee

6 years agofrom Riga, Latvia

Rajan thanks for another informative and useful hub. I knew magnesium was good for me but not all of these details. Great videos and passing this on. You will definitely keep me healthy this winter with this and all of your other great hubs.

Sam Graham

6 years agofrom Australia

A great hub. I never realized until a couple of yards ago the benefits go magnesium. You've summed it up really well.

Ruchira

6 years agofrom United States

Wow...such a thorough hub, Rajan.

As always you always make me a smart person thanks to your interesting and useful hubs.

I try to include banana in my family's diet. Thanks and voted up and sharing

dinkan53

6 years agofrom India

Now i understand why magnesium has been called the “lamp of life”. Thanks for sharing this well prepared and detailed hub about magnesium. Voted and shared.

Kate McBride

6 years agofrom Donegal Ireland

This is a great hub. I found the information about magnesium,B vitamins and obesity particularly interesting. There is very comprehensive information here. Voted it up and useful

Aurelio Locsin

6 years agofrom Orange County, CA

I'm a bit relieved that your discussing magnesium that is in foods. When I first read the title, I thought the hub was going to advocate actually taking spoonsful of magnesium ;) Voting this Up and Useful. SHARED.

Rich

6 years agofrom Kentucky

Rajan -

If I keep reading your hubs, I might find out what's wrong with me before the doctor's do! Tremendous info here. Wasn't aware of the affects of magnesium deficiency in the least. May explain a couple of things on my side of the table. Great Job!

@ ALUR - that's great feedback. Tho dose is critical in making up the deficiency and curing. Glad you found it useful. Thanks for visiting.

ALUR

6 years agofrom USA

Thanks for such detail on an important health supplement. I have been using liquid magnesium drops and indeed I've seen a reduction in some symptoms you've noted in your article. It seems it aids in digestion as well! Now I have to go buy another bottle, because I'm hoping some other ailments will be subdued now that I've read this article!

Shasta Matova

6 years agofrom USA

An excellent resource of the many ways that magnesium affects the body. Wow, it is amazing that it works in so many different ways. I'm going to make sure I am never deficient. Voted up and shared.

Not Found

6 years agofrom Neverland - where children never grow up.

excellent rajan!!! hats-off to your hub for the great reminder.

AUTHOR

Rajan Singh Jolly

6 years agofrom From Mumbai, presently in Jalandhar,INDIA.

Hi Nithya, Glad to share information on magnesium with you.

Thanks for reading and sharing.

Nithya Venkat

6 years agofrom Dubai

Very useful, I did not know magnesium was so important to our body. Voted up and shared.

AUTHOR

Rajan Singh Jolly

6 years agofrom From Mumbai, presently in Jalandhar,INDIA.

@ DzyMsLizzy - Wow! that's a great feedback about diet cure. Thank you for your fine comments and I appreciate the time spared for reading and sharing.

@ geetbhim - glad you liked it. Thanks for reading.

sangeeta verma

6 years agofrom Ludhiana India

A great hub you have done a through research for the topic,thanks for sharing

Liz Elias

6 years agofrom Oakley, CA

My goodness, what a wonderfully informative article, and with a great list of references--it's almost a research paper in itself!

I learned quite a bit, here, and I'm bookmarking this hub to refer to in the future.

I had to chuckle at its role in the reduction of cramps. Back when my youngest was in high school, she suffered some pretty severe monthly cramps. A new cramp relief tablet came on the market about that time, and she picked up a bottle and read the label. It contained, as active ingredients, magnesium, potassium and calcium. "Hmmm,...." she said, "Sounds to me like a chocolate bar, a banana and a glass of milk." She put the (expensive) bottle back on the shelf, and bought those other three items, which did work for her...and was her "ever after" relief for the problem.

Voted up, interesting, awesome useful and shared.

AUTHOR

Rajan Singh Jolly

6 years agofrom From Mumbai, presently in Jalandhar,INDIA.

@ Bill - thank you so much for such inspiring comments. Thanks for visiting.

@ Sandra - thanks for reading and sharing the hub.

@ hawaiianodysseus - thank you for so many compliments. This is something I really love and believe in spreading.

@ Kelly - I'm humbled to be getting so many of these comments from all of you fine hubbers. Thank you.

@ Audrey - Thank you for reading and sharing.

@ livingsta - appreciate your visit and comments.

@ Deborah - thank you for your kind words. Thanks for stopping by.

Deborah

6 years agofrom Las Vegas

Hi Rajan, I had no idea that magnesium was related to headaches. Excellent stuff, you put so much time in your methodical and well organized hubs. Thank you for the info!

livingsta

6 years agofrom United Kingdom

A very useful hub. Voted up and useful!

Audrey Howitt

6 years agofrom California

Just an excellent article! I had heard that magnesium was important in the prevention of migraines!! Sharing this!

Kelly Umphenour

6 years agofrom St. Louis, MO

Gosh Rajan - I had to make sure I double checked which foods contain magnesium! I drink lots of coffee while I work...I probably X out all the magnesium I ingest. I do love Kale, Swiss Chard, lots of stuff you mentioned so ...yeah...I am off to go snack on some apricots! Pronto!

Thanks - as always I do learn a lot from your articles...and it's great stuff!

Hawaiian Odysseus

6 years agofrom Southeast Washington state

You are my favorite writer in the health niche of HubPages, rajan jolly. Your research and organization are superb. Most of all, I thoroughly enjoy how you present the scientific material in a manner that is reader-friendly and easy to understand. Thank you many times over for being of such great benefit to the HupPages global village.

Aloha!

Sandra Busby

6 years agofrom Tuscaloosa, Alabama, USA

Rajan, this is absolutely one of my favorite hubs of yours. Magnesium is so-so-so- important. And I learned a lot. Voted up and shared.

Bill Holland

6 years agofrom Olympia, WA

Again a plethora of useful information. I can't tell you how excellent these hubs of yours are. This is stuff that is so important, but also it is something most of us would never take the time to find out. You are doing a great service to others with these health hubs. Great job!

AUTHOR

Rajan Singh Jolly

6 years agofrom From Mumbai, presently in Jalandhar,INDIA.

Thanks Carol .Your comments always are so uplifting. You were very fast on this. It took me a while to get back here to reply as I as still sharing the links on other sites.

I'm glad you read it through to the end. I appreciate it.

Thanks for so many kind words and the sharing.

carol stanley

6 years agofrom Arizona

I commented already and voted up and shared. I guess something happened here. Anyway I loved the hub and the information is so valuable. I want everyone to read it and get healthier.

carol stanley

6 years agofrom Arizona

As always you present a complete and excellent hub of information. I am always interested in healthy solutions. I think we get enough from greens and nuts..I have a magnesium powder..maybe I will start taking it again. I really enjoy how you cover everything. I read the hub from cover to cover. Voting up for everything and a big share. maybe some of our politicians need more magnesium.

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